I was thinking of a 2day split., but ive never done that before. So i was wondering if any of you have some tips to give and which bodypart to do when and some excersies
thats all! thanks!
A big thanks to all my friends in the USA, I am deeply grateful for your hospitality and kindness.
Boy, are you in luck, Rocky 'ol boy!
I have just switched to a 3 day split and so I will give you my old 2 day split.
It's really easy to follow and use!
Monday - Legs
Thursday - Upper body
Okay, here's the other info which you may find helpful.
On leg day, these are the exercises I would do:
*1 Leg ext.
*1 Leg Press
1 Leg Press
1 Hack Squat
*1 Lying leg curls
1 lying leg curls
1 standing leg curls
*1 standing (or sitting) calf raises
1 standing (or sitting) calf raises
All right, that is all for the legs.
The upper body workout is a little more tricky because there are more exercises and muscle groups involved!
Thursday - upper body
Notice, I did these exercises back-to-back to save some time.
*2 Lat pulldown
*2 Bench press
1 Lat pulldown
1 BB Bench-press
1 Hammer Rows
1 DB Incline Bench-press
1 seated-pulley row
1 cable crossovers
1 DB shoulder press
1 DB shrugs
1 side laterals
1 bent-over laterals
1 CG Bench-press
1 BB curl
1 Incline ext.
1 Reverse BB curl
P.S. You are right this was a simple question...but it took a while to answer! lol
* means warm-up sets
Let me ask you something, why are you going on a 2 day split? Not enough time or just to mix things up?
you want to trian twice a day?
my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.
Try a push/pull. All pushing movements one day, all pulling movements the next.
I may not always be right, but I'm never wrong
Or a day for everything below your waist and a day for everything above. That's pretty much how Bill Phillips designed Body for Life.
Age - 43
ht - 5' - 7"
wt - 152 lbs
bf% - 10.5%
pipe dream goal 175 lbs @ 10% bf
making the switch to power lifting
I think he means 1/2 of the body one day, and 1/2 the other day.